LESSON MODULES

Lesson Module I – Becoming an Issue Expert and Teaching Classmates

In Lesson Module I, students get their first taste of the issues and solutions included in Dream of a Nationby exploring the book with their classmates. A classroom environment is created where students take responsibility for their own learning. Activities include the following:

Lesson Module II – Exploring Interconnectedness

In Lesson Module II, students learn how critical issues are interconnected and how little solutions add up to solve big problems. By creating hierarchies, discovering opposing viewpoints, and engaging in debate, students realize the interconnection between issues and solutions. Activities include the following:

Lesson Module III – Real-World Inquiry

In Lesson Module III, students take the torch on a specific issue and solution. Students begin this module by proposing a solution to an issue in their local community or elsewhere. Next, they engage guided research of the solution and issues it tackles, then present and implement their solution. Once a plan is made, students continue on to Lesson Module IV. Activities include the following:

Lesson Module IV – Moving Towards Action

In Lesson Module IV, students continue to implement their solution, make changes, and reflect on the solution’s effectiveness through personal solution journals. Students also profile local visionaries, as well as explore ways to promote awareness around their issue. Activities include the following:

If I could make a single dietary recommendation to people looking to get healthier, it would be to move to a plant-based diet.

Eating plants has been the best change I’ve made in my diet — and I’ve made a bunch of them, from intermittent fasting to low-carb experiments to eating 6 meals a day to eating almost all protein to eliminating sugar (all at various times).

Plants have made me slimmer, healthier, stronger, more energetic — and have increased my life expectancy (more on all this below).

Of course, the diet is simple, but moving away from the Standard American Diet to a plant-based one isn’t always so simple for most people.

Changing your diet can be difficult, but in this guide I’ll share a bit about how to change, talk a bit about why, and what you might eat.

What’s a Plant-Based Diet?

The simple answer, of course, is that you eat plants. You eliminate animals and (eventually) animal products like dairy and eggs.

A “plant-based diet” is basically another way to say “vegan”, though in my definition it’s a little looser than “vegan” — you might eat some cheese on a salad if it’s been served by your gracious host, for example. So “plant-based” means you eat almost all plants, but depending on your preferences, you might eat something with eggs in it now and then without having a cow. My preference, though, would be to eat vegan all the time, ideally.

Why Should I Change?

There are a few important reasons to eat plants:

Health. The basis of this guide is health, and many people switch to eating plants because they want to lose weight, improve their heart health, stay healthy as they age, improve blood pressure or deal with diabetes. A plant-based diet has been shown to help with all of these things — if you also stay away from the processed foods. A diet of processed flour and sugar and fried foods isn’t healthy even if it’s all plants (more on this below). The healthiest populations in the world are plant based: the Okinawans (traditionally at almost all plants such as sweet potatoes, soybeans, lots of veggies, with a little fish and occasional pork), the Sardinians (beans & veggies, red wine, some cheese, meat only once a week), and the vegan Seventh-Day Adventists in Loma Linda, California who are the longest-living Americans. Eating plants is the best thing you can do to reduce your risk of the leading causes of death.

Environment. Honestly, while this is very important to me, it’s probably the least important of the three reasons on this list (for me personally, that is). But it’s huge: the biggest way to reduce your carbon footprint is to stop eating animal products — better than giving up a car (next best) or using less energy in your home or traveling by plane less or recycling or using solar energy or driving an electric car or buying fewer things. The animals we raise for food production use a ton of resources, eat way more plants than we do (which in turn also require resources to be grown), give off huge amounts of planet-warming methane, breathe out a lot of carbon dioxide, and create a lot of pollution. This 2006 United Nations report concludes that “Livestock have a substantial impact on the world’s water, land and biodiversity resources and contribute significantly to climate change. Animal agriculture produces 18 percent of the world’s greenhouse gas emissions (CO2 equivalents), compared with 13.5 percent from all forms of transportation combined.” And it takes 4,000 to 18,000 gallons of water to make the beef for one hamburger, according to a recent report from theU.S. geological survey.

Compassion. For me, this is the most important reason to move away from eating animals. I’ve talked a lot about compassion on this site, but by far the most cruel thing any of us does each day is consume animals (and their products). The cruelty that is perpetuated on these living, feeling, suffering beings on our behalf is enormous and undeniable. If you don’t believe me, watch this video with Sir Paul McCartney. While I became vegan for health reasons, I stick with it for reasons of compassion — wanting to reduce the suffering of other sentient beings.

But … if you don’t do it to avoid pollution, heart disease, cancer, diabetes, stroke, increased death rates, animal cruelty, global warming, deforestation, and higher costs … maybe weight loss would do it. Vegetarians and vegans weigh less on average than meat eaters. That’seven after adjusting for things like fibre, alcohol, smoking … and calorie intake! Half of Americans are obese, but vegans tend to be much less obese (with exceptions of course).

That said, just going vegan will not necessarily cause you to lose weight. You could easily eat a lot of sugar, white flour, fake meats and fried foods and gain weight. If you eat whole plant foods, you’re likely to lose weight. Plant foods, for starters, have pretty much no saturated fat, low calories and tons of fiber, while animal foods all have saturated fat, lots of calories and zero fiber.

How to Change

It will be no surprise that I recommend people start small and change slowly. A good plan is to make the change in stages:

Slowly cut out meat. This stage is actually several smaller stages. You might try starting with Meatless Mondays and then, over time, expanding to other days of the week. Another common idea is to start by cutting out red meat, and then poultry, then seafood, in gradual stages of a month or even six months. There is no rush — do it at the pace that feels good to you. Another important point is that, as you eliminate meat, don’t just fill it with starches (which don’t have that much nutrition). Try new foods, experiment with ethic recipes, and explore different nutrients as you make these changes.

Eliminate eggs. After you cut out red meat and poultry, you’ll be pescatarian (seafood). When you eliminate seafood, you’re vegetarian! If you’re eating eggs and dairy, that’s called a “lacto-ovo” vegetarian. You can then eliminate eggs — and no, they’re not cruelty-free. This is one of the easier stages, in my experience.

Cut out dairy. This tends to be harder for most people. Not because of milk (soymilk and almond milk are good alternatives that just take a few days to adjust to) … but because of cheese. I hear a lot of people say, “I can’t give up my cheese!” — and I empathize, as this was a sticking point for me too. It helps that there are better and better cheese alternatives these days (Daiya being a favorite of many). But for me, what made all the difference is not focusing on what I was giving up, but on the good things I could eat!

Eat whole, unprocessed foods. This is the phase that I’m in, and I wholly recommend it. You can go straight here if you have no problems changing your diet, but people eating the Standard American Diet will find it difficult, because the foods are very different than what most people eat. For example, most people in the U.S. don’t eat many vegetables, and find them distasteful, especially dark green leafy veggies, which are the best. I now love vegetables, and kale is my best friend. Most people dislike protein-rich plant foods like tempeh, tofu, seitan, and beans. Most people don’t eat raw nuts — they eat roasted and salted nuts. However, all of this can change over time, which is why I recommend that you move into this slowly. What exactly is this phase? See the next section for details.

What to Eat

So what do you eat when you’re on a plant-based diet that focuses on whole foods? Lots!

A few categories of foods to include regularly:

Beans and other protein. This means the regular kinds of beans, like lentils, black beans, kidney beans, pinto beans, garbanzo beans, etc. But it can also mean soybeans (edamame), tofu, tempeh, and seitan (protein from wheat, not good for gluten-intolerant people). It can also mean soymilk, soy yogurt, and the like, which are often fortified. Get organic, non-GMO soy.

Nuts and seeds. My favorites include raw almonds and walnuts, along with ground flaxseeds and chia seeds, and hemp seed protein powder. Almond milk is also good. And quinoa — it’s like a grain, but really a seed, and full of nutrition.

Good fats. Fats aren’t bad for you — you should just look to avoid saturated fats. Luckily, not many plant foods have saturated fats. Plants with good fats include avocados, nuts and seeds mentioned above, olive oil and canola oil.

Greens. This is one of the most important and nutritious group of all. Dark, leafy green veggies are awesome, and full of calcium, iron and a ton of vitamins. My favorites: kale, spinach, broccoli, collards. Eat lots of them daily! They also have very few calories, meaning they pack a ton of nutrition in a small caloric package.

Other fruits and veggies. Get a variety — I love berries of all kinds, figs, apples, citrus fruits, peaches, mangoes, bananas, pears, bell peppers, garlic, beets, celery, cauliflower … I could go on all day! Get lots of different colors.

Good starches. Starches are not bad for you — but ones that have little calories aren’t great. So find starches that give you lots of nutrition. Sweet potatoes, red potatoes, squash, brown rice, sprouted whole wheat, steel-cut oats, among others.

OK, by now you might be overwhelmed by all of this. How do you put it together? It’s not that hard once you get used to it. Start learning some recipes that combine some of these foods into meals, and over time, you’ll have a few go-to meals that you love that are full of nutrition.

Big-ass Salad: Start with a bed of kale & spinach, throw on other veggies such as carrots, mushrooms, cauliflower, snow peas, green beans, tomatoes … then some beans, nuts and/or seeds … top with avocado. Mix balsamic vinegar and olive oil, or red wine vinegar and olive oil, sprinkle on the salad. Yum.

Smoothies: Blend some almond or soy milk with frozen berries, greens, ground chia or flaxseeds, hemp or spirulina protein powder. Lots of nutrition in one drink!

Snacks: I often snack on fruits and berries, raw almonds or walnuts, carrots with hummus.

Drinks: I tend to drink water all day, some coffee (without sugar) in the morning, tea in the afternoon, and red wine in the evening.

My Food Journal: If you’d like to see my food journal (admittedly not always perfectly healthy), I’ve started one that you can see here.

Frequently Asked Questions

I’ll add to this section as questions come in, though obviously I can’t answer everything.

Q: Isn’t it hard to get protein on a vegan diet?

A: Not really, as long as you eat a variety of whole foods, and not a bunch of processed flours and sugars (the white kind that has little nutrition). There is protein in vegetables and grains, and even more in beans, nuts and seeds. I often eat protein-rich plant foods like tempeh, tofu, seitan, edamame, black beans, lentils, quinoa, soymilk, and raw nuts. Read more here.

Q: What about calcium or iron or B12?

A: Again, it’s not difficult at all. I’ve calculated the iron and calcium in my diet at various times, and as long as I’m mostly eating whole foods, it’s really easy. Nuts and green veggies are your best friends, but there’s also calcium-fortified soymilk and tofu and the like. Eat some kale, quinoa, raw nuts, various seeds, broccoli, tofu or tempeh … it’s not difficult. Vitamin B12 is a bit more difficult to get from regular plants, as the main source of B12 is usually animal products — including eggs and dairy. But actually, vegans have figured this out, and now if you drink fortified soymilk or almond milk, or use nutritional yeast or a few other good sources like that, you will have no worries. More reading oniron, calcium and B12 for vegans.

Q: Isn’t soy bad for you?

A: No. That’s a myth. I would stick to organic, non-GMO soy, but actually soy is a very healthy source of protein and other nutrients, and has been eaten by very healthy people for thousands of years. More info here.

Q: I follow the Paleo diet and believe this is how humans are meant to eat.

A: Well, if you’re eating unprocessed foods and have cut out white flours and sugars and deep-fried foods, you’re probably healthier than the average American. I admire the Paleo crowd that focuses on whole foods and that eats lots of veggies and nuts and seeds, but when it’s just an excuse to eat lots of meat, it’s not as healthy. It’s also not true that hunter-gatherer societies ate mostly meat — the crowd that believes this has made a flawed review of contemporary hunter-gatherers. Most traditional societies eat, and have pretty much always eaten, mostly plants, including lots of starches — respected anthropologists such as Nathanial Dominy, PhD, from Dartmouth College say that the idea of hunter-gatherers eating mostly meat is a myth. I’d also warn against low-carb, high-protein diets over the long run — in the short term, you’ll see weight loss, but in the long run they’ve been shown to increase cardiovascular disease (from June 21, 2012 issue of British Medical Journal).

Q: It sounds difficult and complicated.

A: Actually it’s very simple — you just learn to eat a variety of plants. It does mean learning some new meals, but instead of seeing that as a hardship, think of it as something fun to learn. If you slowly change your eating patterns, it’s not hard at all. Be flexible and don’t be too strict — you’ll find that it’s much easier if you allow yourself an occasional meal with animal products, especially in the first 6-12 months.

Q: What about fake meats and cheeses?

A: There’s nothing wrong with giving them a try now and then when you’re having a craving for something, but in all honesty you don’t need them. They’re more expensive and less healthy. Basically, they’re convenience foods.

Q: What if I’m allergic to soy or gluten or nuts?

A: It’s still possible to get all the nutrition you need from a plant-based diets without a specific kind of food (like gluten or soy), from what I understand. More here.

Q: It sounds expensive.

A: Actually it can be a lot less expensive, if you stay away from the vegan convenience foods (which are fine on occasion). Meat is more expensive than beans or tofu, for example. While fresh, organic veggies can cost a bit, you should get these in your diet even if you eat meat — and in the long run, you’ll save much more on medical bills.

Q: There’s no way I’ll give up (eggs, cheese, ice cream, etc.)!

A: Well, you don’t have to. If you want to eat mostly plants but also eggs and cheese, that’s much better than eating meat. But there are cheese substitutes you can try, and vegan ice cream, and in the long run, you might find that giving these things up isn’t as difficult as you think.

Q: What about eating out at restaurants or social gatherings?

A: I’d recommend you take it slowly at first, and eat mostly plants at home, and be more liberal when you eat out, for a little while. You don’t want to make this too difficult on yourself. But actually, once you learn some simple strategies, it’s not that hard to find vegan food in restaurants — some are easier than others, and sites like Happy Cowmake it easy to find veg-friendly restaurants in your area. As for eating at friends’ and families’ houses, I’ve learned to offer to bring one or two vegan dishes, and it’s not usually a problem.

Q: What if my family and friends don’t support this change?

A: It’s best if you don’t start preaching — people don’t like it. This article might seem like a violation of that, but actually I rarely push veganism on this site, and when I do it’s only as a way to show others a healthy and compassionate alternative. Remember that those around you probably don’t know much about veganism, and are likely to react defensively. Take the opportunity, when they bring up the topic, to share what you’re learning, and the concerns you yourself had when you first learned about it. Show them some great vegan food. Share this guide with them. And always be patient.

On resources and consumption, it is said that "the Earth needs 1.5 years to produce and replenish the natural resources that we consume in a single year"(*1). When we talk about changing our lifestyle towards sustainable development, it is inevitable to talk about education. This month, Ms. Shefali Atrey from the Centre for Environment Education, India shares insights and lessons from working with children and youth in formal education set up in India, with the aim to develop sensitivity towards their immediate environment, and enable them to understand and adopt sustainable lifestyle.

Background in Geography and Geoinformatics, with a keen interest in working with young learners and in exploring the use of ICT (Information Communication Technology) for enhancing the quality of education in schools. Works with youth in educational and vocational training institutes, as an environmental education facilitator. Involved in a variety of in-service training programmes which aim to train and capacity build professionals working with formal education sector in promoting ESD and provide them opportunity to share their knowledge and experiences.

Atrey： Unsustainable lifestyle and energy consumption have adverse impact on the environment. Also they increase the pressure on limited and diminishing resources like coal, oil, natural gas etc. and adversely impact on the environment through high carbon emission during this process.

In order to meet the high energy demand, countries have switched over to other choices like nuclear energy. But, cases such as the Chernobyl disaster in the former USSR or the most recent case of Fukushima Nuclear Power Plant in Northern Japan have generated a worldwide debate on safety of these technologies.

Therefore, with focus on sustainable development, the world today is recognising the need for adopting low-carbon lifestyles. Low-carbon lifestyles and (economic) development need to be seen as complimentary to each other. Further, since the development process is driven by individuals, it is the social and environmental responsibility of every individual to take sustainable actions for a better planet and future.

Low Carbon Education in India

--When you target ordinary people to educate them about low-carbon society or energy saving in India, what would be the keys to enlighten them?

Atrey：

Students talking to peopleabout making energyefficient choices

Brimming with energy and full of innovative ideas, we consider children and youth as change agents for society. This is the age group which is most receptive towards the changes happening around them. Given that they are the torch-bearers of tomorrow, it is important that they are capacity-built to reach out to the larger community with the message of sustainability and the need for adopting low-carbon lifestyles.

With environmental education being incorporated at various levels of teaching-learning, CEE’s educational programmes with school children and college students were built upon the following common features:

Ensure connections to immediate environment

Ensure connections to their ‘curriculum/classrooms’

Help the young citizens understand environment and development concerns in a manner that they are able to connect with these - say, working on shoe/electronic brands etc. and their environment rating;

Support them in analysing their individual lifestyle, choices and behaviour;

Reveal to them how small changes in their habits and lifestyle can help the world become more sustainable;

Provide them with the necessary skills to take positive action for the environment - at home, in their own ways, or even in schools and colleges.

Facilitate actions by making the school/college system more supportive of such acts

Skills of critical thinking, problem solving and group work were given importance as well.

However, the approach to reach out to the target audience varied from institution to institution, giving importance to the local geographical and social context, understanding and experience of the learner group, scope of curricular or co-curricular learning opportunity for EE etc. These considerations helped us in understanding our learners better and designing effective strategies in order to enable them to reach out to the local community, calling for locale-specific sustainable actions.

In three years, the mentioned CEE Programmes directly reached out to

Over 700 youths in colleges and vocational training institute

About 1150 children in schools

Children and youth who became messengers of sustainability, reached out to other students and community

Over 1000 students

Over 6000 people from local community

From Knowledge to Action

--In Japan, many people understand that we have to save energy and live a low - carbon life. There is a wall (obstacles) between “to understand” and “to act”. How do you make people understand and act with regards to a low-carbon life?

Atrey：

Students sharing best practicesfor establishing sustainablewaste management systemin their college

Experiential learning based on real life is the best way to initiate an action with children and youth groups. A concept or practice is better received and accepted by learners when they get an opportunity for hands-on experience leading them to construct their own learning. For taking an informed action, knowledge building is an equally important process. Knowledge acquisition is a cognitive process which involves perception and learning through theory and practice. However, to develop an association towards adopting a sustainable low-carbon lifestyle, it was significant to enhance learners’ experience and help them transform their knowledge into practice. This was a significant step, as it moved from learner’s cognitive domain to affective domain, leading to attitude and behavioural changes. Any action initiated by a learner through this process, would be effective and sustained, as the learner has identified the relevance and importance of the action for her/himself. This process of constructing learning and taking informed action can be summarised through a 5-step ladder, which is as follows.

What is your slogan?

---Finally, how do you describe activities of CEE in one word?

Atrey：

With CEE being an institution which believes in bringing positive impacts for the natural, socio-cultural and economic environment, and promoting the cause of sustainable living, through effective environmental education, our motto is:

The Centre for Environment Education (CEE) is a national institution in India, engaged in developing programmes and materials to increase awareness about the environment and sustainable development. CEE is a Centre of Excellence for Environmental Education, supported by the Ministry of Environment and Forests (MoEF), Government of India, and is committed to ensuring that due recognition is given to the role of Environmental Education in the promotion of Sustainable Development. To meet this end, CEE develops innovative programmes and educational material, and builds capacity in the field of education and communication for sustainable development. It undertakes demonstration projects in education, communication and development that endorse attitudes, strategies and technologies that are environmentally sustainable

The Global Energy Assessment (GEA), launched in 2012, defines a new global energy policy agenda – one that transforms the way society thinks about, uses, and delivers energy. Involving specialists from a range of disciplines, industry groups, and policy areas, GEA research aims to facilitate equitable and sustainable energy services for all, in particular the two billion people who currently lack access to clean, modern energy.

Cluster I: Major global issues and energy (regional, national and international challenges).

Cluster IV: Realizing energy for sustainable development (assessment of the policies needed to address the challenges).

Coordinated by the International Institute for Applied Systems Analysis (IIASA), GEA was led by some of the world's leading energy experts in research, academia, business, industry and policy, representing both the developed and the developing world. GEA is the first ever fully integrated energy assessment that analyzes energy challenges, opportunities and strategies, for developing, industrialized and emerging economies. It is supported by government and non-governmental organizations, the United Nations Systems, and the private sector.

The Assessment was subjected to rigorous and independent analysis and review.

Objectives:

The GEA provides policy-relevant analysis and guidance to governments and intergovernmental organizations, decision-support material to the commercial sector (energy service companies, investors and others), and analysis relevant to academic institutions. It provides technical guidance for implementing measures aimed at mitigating climate change and sustainable consumption of resources, for example the GEA:

proposes a portfolio of policies addressing global energy challenges;

addresses climate change mitigation targets as outlined by the UNFCCC and other GHG mitigation initiatives;

evaluates future commitments to the reduction of GHGs, for example, to levels 20+ percent below 1990-levels by 2020 and 50+ percent by 2050, and negative emissions before 2100; and

examines resource and technology options and policies needed to achieve such targets.